ROD 101612


Tuesday, 16Oct12


7 pm

With over 1,000 calories burned during a one hour class. This routine balances coordination and strength building moves of strength boxing while burning calories. These high-intensity classes are a great full body workout, incorporating a broad range of exercises, punches and athletic drills. The high repetitions combined with the intense cardio- bouts will tone your body better than all other boxing classes. It rolls many different modalities into one diverse, intense and unique workout. Come Get Some !!!


 8 pm 

This is a serious class for serious members. This is not scheduled for your convenience. This is for those who want to up the ante on their fitness level. 

This is a 30 second work / 20 second recovery challenge  for three rounds non-stop

  1. KB Renegade Row (no push ups)
  2. KB Thruster (Right)
  3. KB Thruster (Left)
  4. Double-Jump Squat Thrusts
  5. KB Tactical Lunges

Then rest for 2 minutes…

  1. KB Goblet Side Lunge (right)
  2. KB Goblet Side Lunge (left)
  3. KB Roundabout Swing (Dbl-right-left Dbl)
  4. KB Goblet Squats
  5. Dive Bomber Push ups